Warm Up:
1 set:
:20 Superman hold
:20 hollow hold
:20 kettlebell deadlifts
1 wall walk
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
1 wall walk
1 set:
:20 kip swings
:20 kettlebell swings
1 wall walk
Specific Warm-Up:
EMOM 5:
1-2 muscle-ups or low-ring transitions
BENCHMARK WOD: NATE
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
Intermediate:
AMRAP 20:
2 low-ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
Beginner:
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Home Workout:
AMRAP 20:
2 inverted burpees
4 pike push-ups
8 dumbbell swings (35/50 lb)
Movement scaling options:
Muscle up: Low-ring transitions
Handstand push up: Pike handstand push-ups on a box or the floor, hand-elevated push-ups, push-ups from the knees
Kettlebell swing: Load, range of motion
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm